A new study published in the British Journal of Sports Medicine points to an encouraging link between walking speed and the risk of developing type 2 diabetes.
This pooled data analysis of multiple long-term studies suggests that walking at a speed of 4 km/hour or faster significantly reduces the risk of this chronic condition.
The global concern is real: with 537 million adults currently living with type 2 diabetes, and projections indicating a rise to 783 million by 2045, finding accessible ways to prevent the disease is crucial.
This study suggests that walking, a simple and cost-effective physical activity, could be a key factor in this battle.
Researchers analyzed data from 10 long-term studies, conducted between 1999 and 2022, involving a total of 508,121 adults from the USA, Japan, and the UK. These studies covered periods ranging from 3 to 11 years.
The findings were clear: compared to a leisurely pace of less than 3 km/hour, walking at an average speed of 3-5 km/hour was linked to a 15% lower risk of type 2 diabetes. Increasing the pace to a brisk 5-6 km/hour further reduced the risk by 24%.
The benefits were even more pronounced at speeds above 6 km/hour, associated with a 39% reduced risk, or 2.24 fewer cases of type 2 diabetes per 100 people.
Interestingly, each additional 1 km/hour increase in walking speed correlated with a 9% decrease in diabetes risk.
The minimal threshold for these benefits was identified as 4 km/hour, equating to about 87 steps/min for men and 100 steps/min for women.
However, the study isn’t without limitations. Three of the included studies had a moderate risk of bias, while the remaining seven had a serious risk, primarily due to how walking speed was assessed and the lack of adjustment for other influential factors.
Additionally, there’s the possibility of reverse causality – those who walk faster may already be more physically active and healthier overall.
Despite these limitations, the researchers provide plausible explanations for their findings.
Faster walking speed is not just about moving quickly; it reflects overall health, including better cardiorespiratory fitness and muscle strength, both of which are known factors in diabetes risk.
Moreover, brisk walking aids in weight loss and improves insulin sensitivity, both critical in diabetes prevention.
The study concludes with a practical recommendation: while it’s beneficial to increase the total time spent walking, encouraging people to walk faster could amplify the health benefits.
This simple yet effective strategy could be a game-changer in preventing type 2 diabetes, offering an accessible option for millions worldwide.
If you care about diabetes, please read studies about new way to achieve type 2 diabetes remission, and one avocado a day keeps diabetes at bay.
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The research findings can be found in British Journal of Sports Medicine.
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